Pete Plan Group - Startup Aug 20th thru 22nd

[Kxthor911]

Sorry to be clogging the thread. Hopefully someone else will benefit.

H - so if clearing Lactate is the issue, which seems right given how different this session feels, it would stand to reason that I may need to start further back to the point where it isn't as much of an issue. I have felt OK the first two, regardless of recent pace schemes. The third always feels like a chore but doable. I just haven't been able to recover enough for the fourth. Unlike say the 5 x 1500 where that is more about concentration and belief, this one feels like the last quarter of a 400m race (running) where that legless feeling happens. I might also need to do a better job staying hydrated.

Glenn, I'm really no-one but imho I don't see how anyone would consider you clogging up the thread. This thread is about us getting faster and stronger and you are trying to understand how to do this so by all means plug away.

Also, I'm by no means as advanced as any of you but maybe I can make an outside opinion. If 1 and 2 always seem doable and 3 is hard but you are having a hard time recovering for the 4th. Maybe your pushing to hard on 3 or you need a little more rest time between each of them? Like I said I don't really know anything yet just trying to offer up something.

[gooseflight]

I might also need to do a better job staying hydrated.

No an issue for 4K of rowing.

Just do the first three @ 1:48 and give it full gas from 400 out on the last. Anything under 1:47 will do.

[Litewait]

BPP Week 12.3 3 x 10' r2' DF123

30:00.0 6,663m 2:15.0 142 788 24
10:00.0 2,190m 2:16.9 136 767 24 139
10:00.0 2,200m 2:16.3 138 774 23 150
10:00.0 2,272m 2:12.0 152 822 26 165

Jekyll and Hyde. If I had used Pete's advice I'd have started out at 2:18, glad I didn't. Probably had some more in the tank but just happy to see me nearing 2:00 at the end of the last interval that has never happened.

@jack - had your words "let the pace come to you" in the back of my head the whole time. Sage advice.
@ben - way ahead of me, both in speed and program. hope travel goes well.
@nick - riding the emotional roller coaster with you, glad you are on the downhill.
@lindsay - thinking of starting a IRC "betting" league, first bet will be $1000 on you.
@glen - keep plugging, you inspire me just by the drive you are showing regardless of the daily outcome.
@john_n - wow, you do a 10k at a pace I can only hope to do in a 2k !

[G-dub]

You are exactly right K Thor. We stick with consistent rest periods from one session to the next to be able to see progress easier, so it will have to be slower pace. I have to build the ability to clear Lactate faster.

[JohnAd]

Piers, my indicated 5k is now under 1:50 which I'm not sure I really believed until I did the session today.

Nick, great description of the feeling you get following a structured programme, I felt the same when I did the BPP and am close to getting to the same place every again where I feel better than I can remember.

Glenn, I think you're right than going around is better, ultimately if you do 4 1k reps at 5k pace you'd definitely finish so it's about finding a pace that is better than that but just not too much. Agree with Henry that after 2 you should feel OK and certainly able to do light rowing for a minute or 2 almost immediately afterwards. The MC advice for the level 1 sessions is to do the same distance as the interval as recovery which presumably helps with lactate clearance. If you build in stretching and ATP refresh doing 7 or even 10 min rests would be consistent with that plan.

[Pie Man]

John, looking forward to seeing you flex your 5k muscles, sub 18:20! Will you save it tell next months IRL 5k?

[JohnAd]

Piers, yes was going to be my last hard distance before BIRC so 2nd or 3rd. My hard distances are going to be 2k, 30' then 5k assuming I get the 2k done finally.

Glenn, my post above was in response to your posts up about a page and so is now slightly redundant. Basically you're doing the right thing and it's hard to see you not being able to do 4 at 1:48 as goose suggests.

[Street]

Some of the times being posted are pretty impressive, especially Lindsay, fantastic result!

I've been powering through the sessions, quite pleased with my 4x1500m/3:00r row the other day. I managed to average just under 2mins for the four reps, the last one was hard though!
BPP Week 12.2
6:01.3 / 1,500m / 2:00.4 / 27
6:00.9 / 1,500m / 2:00.3 / 27
5:59.1 / 1,500m / 1:59.7 / 27
5:54.2 / 1,500m / 1:58.0 / 27

The 3x10:00/2:00r intervals were a new one and a bit different to the distance intervals.. I couldn't push harder to make them go quicker!
BPP Week 12.3
10:00.0 / 2,404m / 2:04.7 / 24
10:00.0 / 2,407m / 2:04.6 / 24
10:00.0 / 2,456m / 2:02.1 / 24

I did a nice lazy 8000m tonight, keeping the strokes down to 21 and not pushing at all, averaging about 2:11 for pace. It feels good that after 12 weeks, I can do 8k about the same pace I did the first 5k at and call it a lazy row! Bring on the intervals again tomorrow!

[Bloodbuzz Corio]

Glenn - sorry to see you had a struggle with the 4x1 again. I think doing the session at a pace you can definitely finish just to get the monkey off the back is a great idea, but maybe after that you could put it aside - replace the 4x1000 with 6x750, do more 8x500 or pyramids, do more even shorter stuff (250 intervals) or some other workout for the sprint intervals? (1000, 1000, 1000, 500, 500?) (1000, 500, 500, 1000, 500, 500?)

The PP as written obviously worked for Pete, and between it and the BPP lots of us in this thread (and elsewhere, and previously) have made great progress across those two plans, but we're also all individuals, the times for the intervals relative to 2k/5k vary amongst us, and some workouts will suit us better than others. I'm sure for most (if not all) of us, general health is the primary reason for all these shenanigans, and so if you need to swtich things up a bit to allow you to keep enjoying things and so realise all those benefits I'd say go for it - but whatever you do please stick with this thread - wouldn't be the same without you!

I'm going to have to take a couple of unscheduled days off - seemed to have picked up a bug of some sort. Felt very horrid yesterday afternoon and last night, shivery, achey, just couldn't get comfortable, had me thinking I might have a big cold coming on - but seems not. Feel a lot better this morning but still pretty tender - I think my most strenuous activity today will be scrolling through the Netflix menu!

[lindsayh]

Lindsay - thinking of starting a IRC "betting" league, first bet will be $1000 on you.

Tim thanks for your confidence but hold your money - it is still a long way from Boston and there is a lot that can go wrong especially from this distance and even on the day. I have an erg buddy who was close to favourite on the day and DNF - HD at 1500m!! There is the possibility that there are others who can appear unexpectedly out of the woodwork at warp speed unfortunately. All I can do of course is get to the day and go as fast as possible without worrying too much about the opposition - there is still work to do.

[mudgeg]

PP Beginners Week 11 Optional Day 4

25 min row. Target of Week 8 (5636 @ 2:13.1)

Actual: 25min / 5746m / 2:10.5

[mdpfirrman]

Glenn - sorry to see you had a struggle with the 4x1 again. I think doing the session at a pace you can definitely finish just to get the monkey off the back is a great idea, but maybe after that you could put it aside - replace the 4x1000 with 6x750, do more 8x500 or pyramids, do more even shorter stuff (250 intervals) or some other workout for the sprint intervals? (1000, 1000, 1000, 500, 500?) (1000, 500, 500, 1000, 500, 500?)

The PP as written obviously worked for Pete, and between it and the BPP lots of us in this thread (and elsewhere, and previously) have made great progress across those two plans, but we're also all individuals, the times for the intervals relative to 2k/5k vary amongst us, and some workouts will suit us better than others. I'm sure for most (if not all) of us, general health is the primary reason for all these shenanigans, and so if you need to swtich things up a bit to allow you to keep enjoying things and so realise all those benefits I'd say go for it - but whatever you do please stick with this thread - wouldn't be the same without you!

I'm going to have to take a couple of unscheduled days off - seemed to have picked up a bug of some sort. Felt very horrid yesterday afternoon and last night, shivery, achey, just couldn't get comfortable, had me thinking I might have a big cold coming on - but seems not. Feel a lot better this morning but still pretty tender - I think my most strenuous activity today will be scrolling through the Netflix menu!

I hope you don't have what I had. It was weird - my wife had it and so did my son. There's an odd bacterial infection going around that is really hard on your body and your back feels like you herniated a disc (but a deeper pain). Unfortunately, my son's girlfriend got it down here in Cabo (probably from my son) and was sick an entire week out of her two weeks here. I'd consider seeing a doc and making sure it's not a bacterial infection. Mine went away on it's own but I'm sure antibiotics could have sped up recover a bit. Hope you feel better soon.

[Slacker]

Tim: Still doing well. I may have a little kick but you still hold me off on the longer pieces. Just keep doing what you do. You claimed Jekyll and Hyde. I notice my bad/tough days come after a stressful day, or poor sleep or nutrition the day before. Sometimes you can't avoid it, but you can recognize it and not beat yourself up for the result.

Gordon: Nice row, maybe moving under that @2:13 plateau you were on stuck on previously.

Rohan: get better quickly. Hopefully, catching it early heads it off.

Street: pretty impressive how little you drop off between your sprints and longer pieces.

Paul: thanks for the 1 sec slower/week off advice. We'll see how it works out when I get there.

Nick: Just keep putting the work in. Showing up is the hard part.

JohnA: Just like you never left.

JohnN: Strong 10k. I think that's the first one I've noticed you really get your HR going.

Lindsay: Impressive stuff as always, Good luck with the next round.


BPP 13.2
4x1000m/3:00r row

Pete says to row it a the same pace as the 4 x 800m/2:00r average a few weeks prior. Mine was @2:00.6 but that was a really strong day for me and I knew it would be a little too quick. The first 3 were @2:01.3 and the sprint on the 4th brought the average down. Based on that and my more recent 500m (@1:59.2) and 1500m (@2:04.7) intervals, I think I had a more realistic range but not an exact target. After the fact I should have used what Pete said except thrown out the 4th interval and it would have been dead on.

@2:01.3 r26 average
@2:01.8 r26
@2:01.6 r26
@2:01.2 r26
@2:00.9 r25

[G-dub]

[jackarabit]

30'r21:



30'r21 multiplot: